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What are the 3 A’s of Mindfulness Writing?

Awareness is the experience of becoming conscious about reality. This can use the 5 senses (seeing, hearing, feeling, smelling, tasting). It can also involve emotions and thoughts.

Acknowledgement is the act of recognizing awareness. Writing is a powerful tool for acknowledgement because we’re forced to bring names to things and acknowledge them as we write.

Acceptance is a state of mind which acknowledges reality. It is the opposite of denial, judgement, analysis, desiring something different, and trying to change reality. Read more about acceptance here.

Example of how the 3 A’s are used in mindfulness meditation:
Event: My mind has wandered during meditation.
I become aware that my mind has wandered.
I acknowledge that my mind has wandered. (Oh – my mind has wandered. I’m now thinking about dinner.)
I accept that my mind has wandered.
Having come into acceptance, I can decide a course of action. (Ex: I can choose to calmly bring my mind back to the present.)

“Acceptance” in Mindfulness Writing

Acceptance is not the same as approval.

Acceptance does not mean consenting to suffering.

Just because something is “real,” I don’t have to like it, approve it, or leave it as it is. Acceptance is a valuable experience. It allows me to understand what is true right now. With this, I can then formulate a course of action if necessary.

Acceptance is:

  • The opposite of denial.
  • Nonjudgement.
  • Not actively fighting reality.
  • Validating the way I feel.
  • Recognizing the way I feel as a passing experience.
  • Being aware of what is real and factual. (And separating this from thoughts and feelings about it.)
  • Knowing whatever is true right now is okay because it ALREADY IS. (It is fruitless to try to change reality.)

Why Mindfulness? (Stillness vs Action)

There is much noise in today’s world. Many voices compete to tell us what to do, how to do it, and why we NEED to do it this way.

When I’m still, I believe I “should” be moving. When I’m moving, I question if the action I’m taking is the “right” or “best” one.

Action is great. However, the value of pause and introspection can be overlooked.

Mindfulness is an opportunity to bring focused awareness to the present. To accept what reality is without needing to take immediate action to “fix” or change.

Tuning into the sensations in my body, emotions, and thoughts with nonattachment and equanimity allow me freedom from uncomfortable feelings which arise from my belief that I need to “take action” and “figure everything out.”

Being aware of, acknowledging, and accepting the present moment gifts me with space. In the space, I can experience the joy, peace, and beauty of life in the now.

Gratitude Writing at AUM San Mateo

Join me for Gratitude Writing at The Arts Unity Movement Center in San Mateo!

Gratitude is a powerful tool to cultivate joy.

Experience gratitude, self-compassion, and connection through introspective writing exercises.

Share, connect, and explore how gratitude can contribute to everyday life.

Take home a practice and tools to tap into your intrinsic joy.

*Please bring your favorite journal and pen.

$20-30 Sliding Scale

REGISTER HERE

Join Me at The Dancing Cat

I’m excited to be offering my Gratitude and Catitude Writing Workshop again at The Dancing Cat, a wonderful cat adoption lounge in San Jose. It will be held on May 11, 2019 from 10:00AM-11:45AM.

Come spend time reflecting and exploring your connection to joy through gratitude with me and some friendly furry felines!

To register and for more information, click here.

Inklings Book Contest

This is the third year I’ve been involved with the Inklings Book Contest through the Society of Young Inklings. I’m proud to be a part of this contest. It is an exciting opportunity for serious young writers.

Today I had the honor of providing some writing coaching to one of the winners of the contest whose story is ultimately going to be published in the 2019 Inklings Book.

You might want to meet these amazing young authors when they sign copies of the book in August at the book launch party. Stay connected for updates and more information.

Judging in Process for Inklings Book Contest

I am honored to be a judge for the Inklings Book Contest. Today I received my “pile” of manuscripts to judge. Excited to start reading the great stories submitted by serious young authors.

Being involved so directly with children’s writing reminds me of my own young writer days. I’m happy to support this win-win contest, which allows every writer who enters to receive feedback.

Mindfulness As Freedom From Mind Traps

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Do any of these mental traps look familiar?  My mindfulness practice has supported me in being more aware of mine.

Denial —> “I’m not feeling sad, it’s all fine.”
Pushing my feelings away —> “I don’t want to feel sad.”
Overanalyzing my thoughts —> “I’m sad because of A and B and C. Oh and D and E also.”
Trying to change what’s true —> “I’m going to override the sadness by X.”
Trying to figure things out —> “I guess the sadness is related to X and if I could remove Y, then I could solve problem Z and then I wouldn’t feel so sad.”
Not accepting feelings if they’re “negative” —> “Sadness isn’t a “good” feeling – I’d rather feel happy.”
Not feeling free to share my truth and feelings with others —> “How are you?” “Fine.” Meanwhile, inner dialogue: “I’m NOT fine. Here’s all the reasons I’m NOT fine.”
Overidentifying with emotions —> “I am sad. Sadness is me. I’ve always been a sad person.”

Mindfulness allows me to feel all my feelings (including sadness), acknowledge their existence in the present, accept them as a passing experience, and let them pass. My practice of mindfulness is an ongoing and continuous process to alleviate the pain and suffering caused by each of these mental traps. While the mental traps continue occurring, my practice supports me with tools to be free.

Going Deeper With Gratitude

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Are you looking for an opportunity to go deeper with your gratitude practice?

Basic gratitude practice might look like:
“I am grateful for my home.”
“I’m grateful for my family.”

Remembering what you are grateful for is a great place to start.

Now call in a deeper sense of fulfillment by adding the “Why.” The “WHY” connects to the feelings of your heart. It adds personal meaning. It also will likely change over time, making your gratitude more dynamic and appealing to explore.

“I’m grateful because…”

“I’m grateful for my home because it provides me a sense of security and comfort.”

“I’m grateful for my family because I feel supported and cared for.”

Try adding the WHY to your gratitude lists. Let me know in the comments if anything shifts.